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SRAugust2015

Author

Amy D'Anna

No Ratings

Length

4 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:51 hrs 0:52 hrs
—— ——
0:24 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
0:51 hrs 0:52 hrs
—— ——
0:24 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Sample Day 1

3mi
3 miles

3 miles easy
conversational pace
nose breathing
add a few 10 sec strides at random

Sample Day 1

0:20:00
strength/core

Basic Core/Functional Session.

Duration : 15-20min.

Done 1-2 times per week in season.

Start with : http://www.youtube.com/watch?v=FRmFiQ6lBn4

Then do:
-2 x 10 each leg single leg deadlifts, no weight or weight vest
-2 x 30sec each : plank, side plank, supine plank
-2 x 10 reps push ups (progress to push ups w/feet on ball or bosu)
-2 x 30 stretch cordz w/freestyle pull (keep the elbow up)
-2 x 10-12 presses : iso hold stretch cord antirotation : http://www.youtube.com/watch?v=oCZ8JXEDSgA

Sample Day 2

0:45:00
pick ups

Do this on a soft surface, dirt road or track if possible
wu:15 minutes easy to steady-do some dynamic stretching, then jog 5 minutes.. then into ms.
ms: do 6x10-12second pick ups.. quick turnover, powerful/ but controlled push.... jog 45 sec to 1 minute between these pick-ups
cd-10 min jog home

Sample Day 3

3mi
3 miles

3 miles easy
conversational pace
nose breathing
add a few 10 sec strides at random

Sample Day 5

6mi
6 miles

do this at your long run pace from your pace zones
add 3-5 20 sec strides at random
conversational pace
nose breathing

Sample Day 6

0:40:00
choice

swim, bike, hike, yoga...
something other than running...

Sample Day 8

0:20:00
strength/core

Basic Core/Functional Session.

Duration : 15-20min.

Done 1-2 times per week in season.

Start with : http://www.youtube.com/watch?v=FRmFiQ6lBn4

Then do:
-2 x 10 each leg single leg deadlifts, no weight or weight vest
-2 x 30sec each : plank, side plank, supine plank
-2 x 10 reps push ups (progress to push ups w/feet on ball or bosu)
-2 x 30 stretch cordz w/freestyle pull (keep the elbow up)
-2 x 10-12 presses : iso hold stretch cord antirotation : http://www.youtube.com/watch?v=oCZ8JXEDSgA

$80.00 - Buy Now